March 15, 2020

Sunday March 15, 2020

XS CrossFit – General CrossFit Metcon Metcon (No Measure) 10/10 DB Sntach 10 Wall Kick-ups/4 Wall Walks 100m Pinch Grip Carry *3 Rounds, NFT Strength Incline Bench Press (5×5) Build in weight, then do 5 sets of 5 at the same weight. Weightlifting Squat Snatch 5@55% 4@65% 3@75% 2@80% 3×1@82-87% …

March 14, 2020

Saturday March 14, 2020

XS CrossFit – General CrossFit Metcon Metcon (No Measure) 10/10 DB Strict Press 10 Wide Stance DB Goblet Squat 10 DB Suitcase DL *3 Rounds, NFT Strength Split Jerk (10 Working Singles) Build in weight for 10 working sets. Record heaviest set. Warm up to about 50-60%. Weightlifting Squat Clean 5@55% 4@65% 3@75% 2@80% 3×1@82-87% …

March 13, 2020

Friday, March 13th, 2020 (Friday the 13th)

XS CrossFit – General CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Woman 20″, 26# kb, 35# pp, 14# wb …

March 12, 2020

Thursday, March 11th, 2020

Announcements Jimmie Keas will be getting his qualifying workouts on Thursday evening at 6pm (he made it in the top 200 in the world in his age group on the Open last fall). They say it will be six different WODs and he’ll need to have them done by Monday at 6pm. Come cheer him on Thursday evening and feel free to do the WOD with him to give h …

March 12, 2020

Thursday March 12, 2020

Announcements Jimmie Keas will be getting his qualifying workouts on Thursday evening at 6pm (he made it in the top 200 in the world in his age group on the Open last fall). They say it will be six different WODs and he’ll need to have them done by Monday at 6pm. Come cheer him on Thursday evening and feel free to do the WOD with him to give h …

March 11, 2020

Wednesday, March 11th, 2020

Announcements Sarah and Kris crushed the Women’s WOD JAM Team CrossFit Competition on Saturday. They tied for 2nd but ended up with 3rd by criteria. If you are interested in doing a competition let a coach know and check out the Events page on XSCrossFit .com here is the link to the event page https://xscrossfit.com/events/ . Jimmie Keas will be getti …

March 10, 2020

Tuesday, March 10th, 2020

Announcements Sarah and Kris crushed the Women’s WOD JAM Team CrossFit Competition on Saturday. They tied for 2nd but ended up with 3rd by criteria. If you are interested in doing a competition let a coach know and check out the Events page on XSCrossFit .com here is the link to the event page https://xscrossfit.com/events/ . Jimmie Keas will be getti …